Advertise on podcast: Wellness Big Sis: The Pod

Where female agency shapes culture. In this bonus mini episode, Dr. Kelsy Vick introduces Five Seats, the new interview series she's been building behind the scenes during the Trimester Zero Podcast Festival. Each episode of Five Seats features one woman who made space in a room that wasn't always built for her. KV asks how she got her seat at the table, whether it was given, earned, or built, which rules she follows and which she refuses to, and, to close, the five people she'd seat at her own table. Wellness is still her home base, but this series is where she gets to be the one learning, right alongside you. Season one topics include using AI to build human connection, investing beyond the stock market, mental resilience when the stakes are highest, training for LA 2028, and using breath in stressful moments. Wellness Big Sis still drops every Monday. Five Seats has its own feed, releases every Tuesday, and premieres Tuesday, October 6 with three episodes. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Almost every preconception conversation leaves out half the equation. In this episode, part of our Trimester Zero festival, Dr. Kelsy Vick sits down in person with Camryn Novak, co founder of the men's fertility and performance brand TIES, to finally talk about male fertility. They cover the top reasons men contribute to infertility, why the male factor stays so invisible even though men are involved in about half of infertility cases, and what actually supports sperm health, from lifestyle to the nutrients men tend to be missing. Camryn also breaks down what it really takes to build a supplement company you can trust. This is the side of the fertility story you and your partner deserve to hear. Links:TIES website: https://www.allourties.com/ TIES Instagram: https://www.instagram.com/allourties/ TIES Instagram post mentioned in episode: https://www.instagram.com/p/DbHPtjBiUA6/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== TIES TikTok: https://www.tiktok.com/@allourties TIES on X: https://x.com/tiesnutrition TIES LinkedIn: https://www.linkedin.com/company/allourties Camryn Novak on LinkedIn: https://www.linkedin.com/in/camryn-novak loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Before pregnancy even starts, there's a window that quietly shapes a lot of what comes next, and most of us never hear about it. This episode is part of the Trimester 0 preconception podcast festival, and I'm sitting down with Kelly Moline, PharmD, the pharmacist and functional medicine practitioner behind the Moline Method. We get into how she combines her knowledge as a pharmacist with her functional medicine expertise, what actually matters about folate timing, how gut health and thyroid function connect, whether all that lab testing is really necessary, and what her patients almost always assume is fine when it isn't. If you're even thinking about trying in the next year, or just curious about the science, this one's for you. If you like the conversations we have here, and your curiosity does not stop at wellness, come join the Mavens. The Smart Girl Newspaper is my free weekly newsletter for women who want to truly understand the things they are curious about, from their health to the wider world. New issue every week, link in the show notes. Links: Moline Method Website: https://molinemethod.com/ Functional Medicine for Moms (Spotify): https://open.spotify.com/show/2xfnGf8367wtHEuXp4BJQs?si=73e3c9c627ef490d Functional Medicine for Moms (Apple): https://podcasts.apple.com/us/podcast/functional-medicine-for-moms-first-time-parents-navigating/id1821035310 Kelly’s Instagram: https://www.instagram.com/functionalmedicineformoms Preparing for Pregnancy Guide: https://molinemethod.com/fertility loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The positive test is not where pregnancy preparation begins. It's where it continues — if you've done the work. In this episode, Dr. Kelsy Vick sits down with licensed psychologist and certified mental health and nutrition clinical specialist Dr. Abigail Powell to explore trimester zero — the season before pregnancy focused on preparing your mind, body, and relationships for everything that comes next. What you'll learn: What trimester zero actually is and why it matters more than most women realizeHow to navigate uncertainty, control, body changes, and identity shifts before pregnancyThe key conversations every couple should have before trying to conceiveWhy a supportive partner significantly reduces postpartum mood disorder riskNutrition strategies that directly support mental health — protein, carbs, omega-3s, and L-theanineHow to proactively build a care team that is actually aligned with your valuesWhy seeking support early is the most important postpartum risk reduction strategy you have Links/Research Articles: Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist justtheinserts.com loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Hormone balance has become a marketing machine, so we brought in a dietitian to tell us what it actually means. In this episode, Dr. Kelsy Vick talks with Bayleigh Wessel, a registered dietitian, about what hormonal health really looks like day to day: predictable cycles, consistent ovulation, manageable PMS, steady energy and hunger cues, restorative sleep, steady digestion, and normal workout recovery. They reframe hormones as responsive messengers shaped by fueling, stress, inflammation, sleep, training, blood sugar, and nutrient status, rather than numbers to force into a perfect range. Bayleigh breaks down the red flags worth noticing, including severe PMS, intense cravings, irregular cycles, and the wired but tired pattern, then lays out the foundational nutrition priorities: eating before coffee, balancing meals with protein, carbs, fat, and fiber, and improving blood sugar stability and insulin resistance, including in PCOS (PMOS). They also cover which labs to discuss with a doctor, how to time hormone testing so it actually means something, realistic timelines for change, and what preconception, or trimester zero, support looks like. Smart, practical, and refreshingly calm. Links/Research Articles: Bayleigh’s Website: https://www.balancebluecollectivellc.com/ Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/ Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh No Extremes Podcast: https://open.spotify.com/show/033Bfw7BFgPfeJ1OOVE1UU?si=4364993ac881426a (106) Our 1st episode together: https://youtu.be/gX1sIac50es?si=2Lo8MMTu-EYZyiJ4 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

There is a trimester nobody talks about, the one before pregnancy even starts. In this episode I am breaking down what the research actually says about muscle mass, cardio, and overall fitness on fertility, pregnancy, neuromuscular control, and postpartum recovery, plus what your fitness does for your baby and where dad fits into all of it. As a board certified orthopedic Dr. of PT and women's health PT, this is the episode I wish more people had before they started trying to conceive. We get into the real numbers on gestational diabetes, labor duration, postpartum depression, diastasis recti, and the brand new research on paternal exercise and sperm. If you like conversations like this, come join the Mavens over at The Smart Girl Newspaper, my free weekly newsletter, link in the show notes. LINKS: Youtube Trimester 0 Mobility Flow: https://youtu.be/PNM2B5MdG2U Male Fertility Episode: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-/ Creatine for mom & baby: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/ My own pregnancy prep guidebook: https://player.captivate.fm/episode/d87cd44e-cfb5-4113-a294-00281f65aaf4/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksPreconception and fertility Physical Activity, BMI, and Ovulatory Disorder Infertility: https://www.researchgate.net/publication/11481782_Physical_Activity_Body_Mass_Index_and_Ovulatory_Disorder_Infertility Association between physical activity and infertility, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9125843/ Maternal physical and sedentary activities in relation to reproductive outcomes following IVF: https://pmc.ncbi.nlm.nih.gov/articles/PMC5053884/ Effect of exercise as an intervention for women with PCOS, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7220722/ The effect of physical activity on fertility, a mini review: https://www.fertstertreports.org/article/S2666-3341(23)00044-2/fulltext Pregnancy Effects of exercise on blood glucose and pregnancy outcomes in GDM, meta analysis and meta regression: https://pmc.ncbi.nlm.nih.gov/articles/PMC12465038/ Effects of physical exercise in overweight and obese pregnant women, meta analysis: https://pubmed.ncbi.nlm.nih.gov/30240042/ Effect of exercise on adverse neonatal outcomes in GDM, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11997568/ Effects of exercise on GDM, preeclampsia, and spontaneous abortion in healthy women: https://pmc.ncbi.nlm.nih.gov/articles/PMC10298745/ Effect of exercise on GDM in normal weight women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233372/ Effects of physical exercise during pregnancy on delivery outcomes: https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0326868 Impact of prenatal exercise on maternal harms, labor and delivery outcomes: https://pubmed.ncbi.nlm.nih.gov/30337349/ Exercise during pregnancy associated with shorter labor duration, RCT: https://www.sciencedirect.com/science/article/abs/pii/S0301211518300964 Optimizing labor duration with Pilates, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11365214/ Benefits of resistance training during pregnancy for maternal and fetal health: https://www.dovepress.com/benefits-of-resistance-training-during-pregnancy-for-maternal-and-feta-peer-reviewed-fulltext-article-IJWH Neuromuscular control Postural balance and the risk of falling during pregnancy: https://pubmed.ncbi.nlm.nih.gov/26212584/ Retrospective analysis of balance parameters in pregnant women: https://doi.org/10.3390/jcm14061892 Pelvic floor adaptation to a prenatal exercise program, RCT: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12346635/ Cochrane review, PFMT for preventing and treating incontinence antenatal and postnatal: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007471.pub4/full Influence of PFMT on urinary incontinence, episiotomy, and perineal tear: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/aogs.14744 Postpartum Impact of postpartum physical activity on maternal depression and anxiety: https://pubmed.ncbi.nlm.nih.gov/39500542/ Overview of systematic reviews on physical activity and postpartum depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12192973/ Evidence for abdominal and pelvic floor muscle training for diastasis recti postpartum: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8721086/ Benefits to baby Exercise benefits for mother and offspring, molecular mechanisms and advances: https://link.springer.com/chapter/10.1007/978-3-032-08045-5_3 Exercise benefits yourself and your offspring, mini review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12162635/ The metabolic implications of maternal exercise: a...

Your skin starts changing earlier than you think, and most of us were never told what actually happens or what to do about it. In this episode, Dr. Kelsy Vick sits down with Claire Schwegel, a nurse injector in aesthetic dermatology at Vollure Medical, to break down the real science of aging skin: slower cell turnover, slower wound healing, and rising inflammation. Then they build a decade by decade game plan, evidence based prevention in your 20s, collagen banking and judicious neuromodulators in your 30s, perimenopausal structural care in your 40s, and hydration, resurfacing, and neck and hand care in your 50s. Claire also demystifies the whole toolkit: neuromodulators versus fillers, hyaluronic acid fillers versus biostimulators like Sculptra, real risks like vascular occlusion and migration, laser categories, PRP and microneedling, at home tools, why annual skin exams matter, and where aesthetics is headed next. Smart, honest, and refreshingly free of hype. Links/Research Articles: Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/ Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire 105:: a doctorally trained cosmetic injector’s guide to bridal skin: what works and what is overhyped: https://youtu.be/3acEZMfw3FI?si=iElrgRrTDJb1uUXX loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Creatine has been rebranded for women, and it is suddenly everywhere in pastel gummies and tone and sculpt language. In this commentary episode, Dr. Kelsy Vick separates the real science from the marketing. She covers whether women's bodies actually handle creatine differently than men's, why creatine monohydrate is the same molecule regardless of who it is sold to, and the genuine women's health benefits for muscle, bone, mood, and cognition, especially heading into perimenopause and menopause. She also digs into the gummy format, why creatine can degrade into an inactive form during gummy manufacturing, what independent testing has found about underdosing, and reads the actual labels on popular options from brands like Lemme, Arrae, and Create. The goal is not hype and not a takedown, just the facts so you can decide for yourself, and skip the pink tax if you want to. This episode is educational and not medical advice. Talk to your own clinician about what is right for you. Episodes Mentioned:49:: Dr. Katie’s Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Dr. Stacey’s Episode on creatine during perinatal period: https://player.captivate.fm/episode/0c1e77fb-7ec7-462d-ba02-280a154a6d24/ 93:: Dr. O’Neill Menopause & Perimenopause Episode https://player.captivate.fm/episode/48ae176f-56f7-471f-8e38-00111efd5606/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksCreatine supplementation in women's health, a lifespan perspective (sex differences, baseline stores, benefits).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/ Creatine in women's health, from menstruation through pregnancy to menopause, 2025 review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12086928/ Creatine and bone and cognition in menopause, University of Colorado Anschutz overview. https://news.cuanschutz.edu/news-stories/can-taking-creatine-help-women-stay-healthy-as-they-age NOW Foods creatine gummy testing and third party testing limitations. https://www.nutritionaloutlook.com/view/now-tests-creatine-gummies-identifies-limitations-in-third-party-gummy-testing Widespread failings in creatine gummy tests (roughly 86 percent failed labeled claims). https://www.nutraceuticalsworld.com/breaking-news/now-reports-widespread-failings-in-creatine-gummy-tests/ Lemme creatine gummies product and ingredient page. https://lemmelive.com/products/lemme-creatine-gummies Arrae Tone creatine gummies product and ingredient page. https://www.arrae.com/blogs/product-guides/everything-you-need-to-know-about-tone

The movement snacks trend is everywhere right now, and for once the science actually backs it. In this episode, Dr. Kelsy Vick breaks down what movement snacks really are, small one to five minute bites of movement sprinkled through your day, and why they matter so much for women, especially as we all head into a sitting heavy back to school and back to work season. She covers how breaking up prolonged sitting steadies blood sugar and drops blood pressure, why research suggests women get a bigger health payoff from less exercise than men, how strength snacks help protect muscle and bone heading into perimenopause and menopause, and how even gentle evening movement can help you sleep longer. You will walk away with a practical menu of movement snacks you can start today. Science backed, women centered, and refreshingly doable. Links Mentioned in the episode: 102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The entire longevity conversation forgot about female bodies, so we are fixing that today. It turns out your ovaries are the fastest aging organ you have, declining measurably in your mid 30s, and researchers now consider ovarian aging one of the most important longevity markers we have for women. In this episode we break down why your ovaries age more than twice as fast as the rest of you, how ovarian aging connects to your heart, bones, and brain, what AMH and your family menopause timeline can tell you, and the everyday habits that actually protect your ovarian longevity. Smart, fun, and something you can actually act on this week. I'm Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT, and this is Wellness Big Sis: The Pod, expert led, science backed wellness girl chats for women in their 20s and 30s. Want the deeper cuts and the studies? Subscribe to Smart Girl Newspaper, linked below. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Links/Resources: RESOURCES: Ovaries age more than twice as fast as the rest of the body and are the fastest aging organ. This is the Columbia work led by Yousin Suh. Columbia University Irving Medical Center: Studying Ovaries to Understand How We All Age. https://www.cuimc.columbia.edu/news/studying-ovaries-understand-how-we-all-age Underlying research: Molecular and genetic insights into human ovarian aging from single nuclei multi omics analyses (2024). https://pubmed.ncbi.nlm.nih.gov/39578560/ Accessible longevity framing: https://time.com/collections/the-age-of-longevity/7338546/ovaries-unlock-secrets-longevity/ Low AMH is linked to cardiovascular and metabolic risk markers. de Kat, A. C., et al. and related work: Low antimullerian hormone levels may be associated with cardiovascular risk markers in women with diminished ovarian reserve. https://pubmed.ncbi.nlm.nih.gov/26613901/ BMI nuance: https://academic.oup.com/jcem/article/105/3/e555/5581647 Later menopause and a longer reproductive lifespan are associated with greater longevity. Shadyab, A. H., et al. (2017). Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause. https://pmc.ncbi.nlm.nih.gov/articles/PMC5177476/ Accelerated ovarian aging is driven by oxidative stress, mitochondrial dysfunction, and inflammation, and smoking is directly toxic to ovarian reserve.. Ovarian aging review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11332606/

Grief isn't just an emotion — it's a full-body experience. In this episode, Dr. Kelsy Vick (board-certified Doctor of Physical Therapy and pelvic floor specialist) breaks down what's actually happening in your brain and body when you're grieving — and why that chest tightness, exhaustion, and brain fog are real physiological responses, not weakness. We cover the neuroscience of grief (what happens in your amygdala, prefrontal cortex, and reward circuitry), how grief impacts your immune system and hormones, why grief disrupts your sleep more than you realize, and the surprising overlap between Western neuroscience and Traditional Chinese Medicine's ancient understanding of grief living in the lungs. In this episode: What grief actually does to your brain (the neuroscience)Why grief feels like physical pain in your chestThe immune and hormonal impact of grief on your bodyWhy grief disrupts your sleep — and why that mattersWhat Traditional Chinese Medicine has known about grief for thousands of yearsEvidence-based, gentle things that actually help If this episode resonated with you, I'd love for you to leave a review — it helps another woman who needs to find this podcast. 62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective 96:: The overnight system In charge of cleaning your brain (& how to stop getting in its way!) 5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist) Fr. Mike Episodes: https://podcasts.apple.com/us/podcast/sunday-homilies-with-fr-mike-schmitz/id273537688 https://open.spotify.com/show/1CK5AHgLneCo2sE17UOfdV loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Sources: Statharakos, N. (2025). Unraveling the Neurobiology of Grief: Insights into Brain and Behavior — Narrative Review. Brain Science Advances. https://doi.org/10.26599/BSA.2025.905001 Systematic review of neuroimaging studies in grief and bereavement (2025). ScienceDirect. https://doi.org/10.1016/S0149763425005366 Knowles, L., O'Connor, M.F., & Ruiz, J. (2019). Bereavement and immune function — review of 41 years of research. Psychosomatic Medicine. https://news.arizona.edu/news/four-questions-how-grief-affects-immune-system Seiler, A. et al. (2020). The Psychobiology of Bereavement and Health. UCLA Stress Lab / Frontiers. https://www.uclastresslab.org/pubs/Seiler_Frontiers_2020.pdf University of Utah Health (2024). The Physical Domain of Grief. https://healthcare.utah.edu/the-scope/womens-7/all/2024/03/e45-physical-domain-of-grief MDVIP — How Grief Can Affect Our Health. https://www.mdvip.com/patients/resources/how-grief-affects-our-health-and-how-manage-it Sleep disturbances in bereavement: A systematic review (2020). ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1087079220300745 De Lang, T.A. et al. (2024). Trajectories of insomnia following bereavement. Sleep Medicine, 114, 159-166. O'Connor, M.F. — Sleep Troubles May Complicate the Grieving Process. University of Arizona. https://news.arizona.edu/node/23963 Blue Note Psychotherapy (2026). Grief, Trauma, and REM Sleep: How the Brain Processes Emotional Pain During Sleep. https://www.bluenotepsychotherapy.com/blog-1-1/when-grief-disrupts-sleep-and-why-that-matters-for-healing Williams, J. et al. (2021). Can Physical Activity Support Grief Outcomes in Individuals Who Have Been Bereaved? A Systematic Review. Sports Medicine — Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8028581/ Leong, J., Tan, L.L., & Goh, C.C. (2025). Profound Grief and Pulmonary Fibrosis — A Case Report. BJPsych Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12260628/ Giovanni Maciocia (2021). Stagnation of Lung-Qi and Heart-Qi in Chinese Medicine. https://giovanni-maciocia.com/on-stagnation-of-lung-and-heart-qi/ Encircle Acupuncture (2026). The Emotions and Traditional Chinese Medicine. https://encircleacupuncture.com/blog/emotions-and-tcm Kara Acupuncture and Wellness (2025). The Metal Element in Traditional Chinese Medicine. http://www.aculaura.com/blog/2024/10/4/the-metal-element-in-traditional-chinese-medicine-what-it-means-to-you Meine TCM (2025). Understanding Grief with Chinese Medicine: Lung and Letting Go. https://www.meine-tcm.com/en/mourning-in-chinese-medicine/

Part I broke down what actually happens in your brain and body under pressure. Now for the part you can use. In Part II of the Performing Under Pressure series, Dr. Kelsy Vick walks through the real science behind the things we reach for to perform better under pressure: breathwork and meditation, prayer and rituals, exercise, visualization, and naps. You will learn the 30 second physiological sigh that beat mindfulness in a 2023 Stanford study, why a lucky ritual can genuinely boost your performance through self efficacy, how consistent exercise trains your body to handle stress, the visualization method elite athletes use to rehearse pressure in their heads, and the short nap length NASA research linked to big gains in alertness and performance. Smart, science backed, and fun, with a clear here is what to do with this for every single tool. Wellness Big Sis: The Pod is expert led, science backed wellness girl chats for women in their 20s and 30s, hosted by Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT. Subscribe for new episodes, and join Smart Girl Newspaper, our weekly newsletter and growing media universe, for the deeper dives. 84:: Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod RESOURCES: Cyclic sighing beat mindfulness meditation for mood and lower arousal, five minutes a day for a month. Supports the physiological sigh segment. Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8 Plain language write up from Stanford: https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html Lucky charms and rituals can improve performance through self efficacy, with the honest caveat that replications are mixed. Supports the ritual and superstition segment. Damisch, L., Stoberock, B., and Mussweiler, T. (2010). Keep your fingers crossed! How superstition improves performance. Psychological Science. https://journals.sagepub.com/doi/abs/10.1177/0956797610372631 Replication caveat worth reading before airing: https://replicationindex.com/2016/01/31/too-good-to-be-true-a-reanalysis-of-damisch-stoberock-and-mussweiler-2010-keep-your-fingers-crossed-how-superstition-improves-performance-psychological-science-217-p-1014-1020/ Visualization and mental rehearsal improve performance. Supports the visualization segment. Driskell, J. E., Copper, C., and Moran, A. (1994). Does mental practice enhance performance? Journal of Applied Psychology. 2020 replication and extension: https://www.sciencedirect.com/science/article/abs/pii/S1469029219301530 The PETTLEP model and functional equivalence framing comes from Holmes, P. S., and Collins, D. J. (2001), The PETTLEP approach to motor imagery, Journal of Applied Sport Psychology. Verify the exact PETTLEP citation before airing if you name it on mic. A short planned nap improved performance and alertness in NASA pilot research. Supports the NASA nap segment. The 26 minute nap improving performance about 34 percent and alertness about 54 percent traces to NASA work led by Mark Rosekind. Rosekind, M. R., et al. (1995). Crew factors in flight operations 9: Effects of planned cockpit rest on crew performance and alertness in long haul operations. NASA Technical Reports. https://ntrs.nasa.gov/citations/19950006379

It is World Cup season, so we are doing a two part series on performing under pressure. Part I is the science: what actually happens in your brain and body the second the stakes spike. We meet your amygdala (the alarm) and your prefrontal cortex (your working memory and calm decision maker), and we find out why pressure can dim the exact system you need most. We break down what choking really is, why it hits the most talented people hardest, and why women's stress wiring, thanks to oxytocin and estrogen, can play out differently. Part II is the toolkit for training through it. Hosted by Dr. Kelsy Vick, a board certified orthopedic Dr. of PT and women's health PT. Expert led, science backed wellness girl chats for women in their 20s and 30s. Smart Girl Newspaper, her weekly newsletter and growing media universe, is linked below. 82:: The science of female friendships: https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod RESOURCES: Stress can sharply reduce prefrontal cortex function and working memory. Supports the "up to 50 percent" blanking claim and the amygdala versus prefrontal cortex framing. The strongest citation is Arnsten's review rather than a single "50 percent" stat, so frame it as stress dramatically weakening the prefrontal cortex rather than a hard number if you want to be safe. Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC2907136/ Choking is a working memory glitch, and high working memory people choke hardest. Supports Segment 2. Beilock, S. L., and Carr, T. H. (2005). When high powered people fail: Working memory and choking under pressure in math. Psychological Science. https://journals.sagepub.com/doi/10.1111/j.0956-7976.2005.00789.x Related follow up on pressure reducing working memory and fluid intelligence: Beilock, S. L., and DeCaro, M. S. (2007). Choking under pressure and working memory capacity. Psychonomic Bulletin and Review. https://pubmed.ncbi.nlm.nih.gov/17484426/ Women's stress response can lean toward tend and befriend, driven by oxytocin and estrogen. Supports Segment 3. Taylor, S. E., et al. (2000). Biobehavioral responses to stress in females: Tend and befriend, not fight or flight. Psychological Review. https://taylorlab.psych.ucla.edu/wp-content/uploads/sites/5/2014/10/2000_Biobehavioral-responses-to-stress-in-females_tend-and-befriend.pdf

Two things are happening simultaneously right now: America's 250th birthday and the World Cup on American soil. And the intersection of those two things raises a genuinely interesting health and wellness question — what does the research actually say about shared experiences across cultural lines? In this episode Dr. Kelsy Vick brings her honest, all-angles approach to one of the most talked-about cultural moments of 2026. The science of collective sporting experiences, cross-cultural contact, social connection and longevity, team sport vs. individual sport, and 250 years of women in American sport — all covered with the complete picture, not just the highlight reel. What you'll learn: What the research consistently supports about shared experiences and collective eventsThe contact hypothesis — what it says AND what it doesn'tWhy the South Korean and Mexican fan moment at the World Cup is both real and more complicated than the coverage suggestsWhat a systematic review of 29 studies and 239,000 adults found about team sport vs. individual sport and mental health250 years of women in American sport — the real numbers on both the progress and the gapsWhere the honest limits of the "shared experiences change you" narrative actually are loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod ResourcesHolt-Lunstad (2024) — World Psychiatry / PMC — Social connection and healthhttps://pmc.ncbi.nlm.nih.gov/articles/PMC11403199/Eather et al. (2023) — Systematic Reviews / PMC — Sport, mental health & social outcomes in adultshttps://pmc.ncbi.nlm.nih.gov/articles/PMC10286465/Pluhar et al. (2019) — Journal of Sports Science & Medicine / PMC — Team vs. individual sport and mental health https://pmc.ncbi.nlm.nih.gov/articles/PMC6683619/PMC (2025) — Frontiers in Psychology — Memorable tourism & psychological richness https://pmc.ncbi.nlm.nih.gov/articles/PMC11995712/Oishi & Westgate (2022) — Psychological richness framework

There's a new headline going around claiming Ozempic might help with fertility — so Dr. Kelsy Vick (board-certified Doctor of Physical Therapy) went straight to the source: the actual research presented at ENDO 2026, the Endocrine Society's annual conference. In this episode, we break down two separate findings — one in women with PMOS (formerly known as PCOS) and one in men — and what they actually mean. Spoiler: it's not "Ozempic cures infertility." It's something more specific, more mechanistic, and honestly more interesting than the headlines suggest. We cover the RESTORE trial out of University of Colorado Anschutz and what it found about semaglutide, weight loss, and ovulation in women with PMOS. We also cover a separate UK-based review of male fertility data — including some genuinely surprising findings about sperm quality and testosterone. Plus, the bigger pattern connecting both: why metabolic health and reproductive health are far more linked than most people realize. This episode is educational, not medical advice. If semaglutide and fertility are relevant to your life right now, this episode is designed to help you have a smarter, more informed conversation with your provider — not to replace one. In this episode: What ENDO 2026 actually presented on semaglutide and fertilityThe connection between PMOS, insulin resistance, and ovulationWhat the RESTORE trial has found so far — and what it hasn't proven yetSurprising new data on GLP-1 medications and male fertilityWhy metabolic health and reproductive health are more connected than you thinkThe honest caveats nobody's headline is including New to PMOS? Go back and listen to our full deep-dive episode on the PCOS-to-PMOS renaming and what it means for diagnosis — linked below. If this episode helped you make sense of the headlines, I'd love for you to leave a review — it helps another woman who needs to find this podcast. 102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod ResourcesMedical News Today (June 18, 2026) — Full reporting on both ENDO 2026 studieshttps://www.medicalnewstoday.com/articles/glp-1-drugs-show-promise-improving-fertility-males-femalesENDO 2026 Conference Presentation — Male fertility & GLP-1 RAs https://endo2026.endocrine.org/fsPopup.asp?efp=RkVJT0NBS1UyNTg5OA&PresentationID=1843535&mode=presInfoEndocrine Society Press Release (2026) — GLP-1s and male fertility https://www.endocrine.org/news-and-advocacy/news-room/2026/natesh-press-release-endo-2026Fertility and Sterility — Semaglutide & PMOS reproductive outcomes (RESTORE trial preliminary analysis)https://www.sciencedirect.com/science/article/abs/pii/S0015028226004784RESTORE Trial — University of Colorado Anschutz / Cree Labhttps://medschool.cuanschutz.edu/pediatrics/sections/endocrinology/endocrinology-research/cree-lab/research-projects